Smith Machine Flat Bench Press - High-Volume Blood Flow 4x15 Pump
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Smith Machine Flat Bench Press - High-Volume Blood Flow 4x15 Pump
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i Instructions
- 1. Setup & Starting Position: Position the flat bench centered directly beneath the Smith machine bar. Lie down so the bar lowers to mid-sternum. Retract scapulae, brace, and unhook the bar.
- 2. Movement Execution: Execute 4 sets of 15 reps with moderate load (55-60% 1RM) and brief 45-second rests, driving peak metabolic burn and muscle fullness.
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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